Some people are very sensitive to sleep pattern disruptions effecting their mental well-being. Physical effects can include irritability, anxiety, depression, difficulty concentrating and learning, reduced creativity and problem-solving abilities.
How to handle the change to standard time (in the fall):
To adjust to “fall back” by gaining an extra hour of sleep, start by
- gradually shifting your bedtime and wake-up time a few days beforehand,
- Or make a single 30-minute adjustment on both Saturday and Sunday nights.
To improve sleep hygiene and make the transition easier, get bright morning light, limit screens before bed, exercise regularly, and avoid caffeine and naps.
Before the time change
- Gradually shift your schedule: A few days before the time change, go to bed and wake up 15-20 minutes later each day to ease the transition. Adjust wake times: Wake up 15-20 minutes later each day to align with the new schedule.
- Consider a one-time adjustment: If a gradual shift isn’t possible, go to bed 30 minutes later on Saturday night, and make another 30-minute adjustment on Sunday night to “fall back” to standard time.
- Head outdoors in the evening for the few days before and after the time change. The light exposure in the evening can help delay the internal body clock.
- If you are waking up earlier than desired, avoid looking at screens until your intended wake up time.
If sleep issues continue and are effecting your every day life please seek the advice of your physician or other qualified medical or mental health professional to help you. Good sleep is important for both mental and physical health.